Chilled Parsley Pea Soup and a Cherry Tomato Herb Salad

Summertime is the perfect time for a chilled soup and this one was calling my name.  Chinese medicine is onto something (well, has been for a long time) with their focus on food and thermal natures. I love how interconnected and intune Chinese medicine is with the body. Make sure that when your body is feeling hot (like mine has been from Portland's sudden heat wave), you consume cooling foods like peas, tomatoes, and parsley. It is also important to think about the preparation method. I chose to blend all my ingredients in my vitamix to keep my soup col; listen to your bodies and eat foods that are prepared in a way that supports them. 

FROZEN PEAS: frozen peas are great for soups as they have been frozen right when their nutrients are at their peak. They also can stay in your freezer for an extended period of time before using. 

AND I have to mention how wonderful parsley is! Parsley is not just an herb to use as a garnish, but to add flavor to a meal. Parsley also contains an abundance of health benefits, such as reducing inflammation and risk for atherosclerosis, colon cancer, diabetes, asthma, and osteoarthritis due to its high vitamin A and C content.  Next time you will think twice about just using parsley for a garnish! 


  • 1 tbsp. coconut oil (or ghee)
  • 4 cloves garlic
  • 2 medium onions
  • A pinch or two of sea salt 
  • 1 lb. shelled peas (frozen) 
  • 2 c. flat leaf (Italian parsley) leaves 
  • 3-4 c. vegetable broth (depending on how fluid you prefer it)
  • Zest of 1/2 lemon + 1 tbsp. lemon juice
  • 1 tbsp. cold-precessed extra virgin olive oil 
  • 1/3 cup heirloom cherry tomato mix, halved 

How To 

  • For the soup:
    • Roughly chop onions and mince garlic.
    • In a large stockpot, heat a knob of coconut oil. When melted, add onions and a couple pinches of salt, stir to coat, cook for 5-10 minutes until onions have browned. Add garlic, stir to coat, cook about three minutes.
    • Add 3 cups hot vegetable broth, (reserving 1 cup for blending). Add peas, bring to a simmer and turn off the heat. Add parsley and fold in to wilt leaves.
    • When the parsley has wilted, transfer the soup to a blender and blend on high until smooth (add extra broth if desired). Add lemon zest, juice, and olive oil, blend. Season to taste. 
  • For the salad:
    • Mix cherry tomatoes and place onto a small plate. Sprinkle with sea salt , fresh cracked black pepper, and a drizzle of olive oil. Adding a few fresh parsley leaves is delicious too. 

Health Perks

increased vegetable intake

dairy free

Easy and quick

vegan & vegetarian 

SErved warm or chilled  


heart healthy 

Good for digestion

low fat, low sugar 

vitamin a, c,e, k, b vitamins (B1,b2, b3, b6)

iron, folate, zinc , fiber, protein

omega-3 fatty acids 

supports digestion 


improves immune function 

regulates blood sugar 

Kid Friendly 


LunchArielle Beauduy